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Quinoa Nut and Fruit Protein Bars

Often I don't want to fuss with breakfast, or should I say most of the time, meaning a quick alternative must be on hand for not only morning grazing, but also healthy bites to satisfy cravings whenever they hit. Energy bars have always been a good choice, though most of the store-bought varieties are filled with artificial sweeteners and are just too sweet and stale tasting. Did I mention how costly they are?

The solution is to make your own energy bars at home, for a fraction of the cost, with total control over what you are adding into the mix, and with very little investment in time. As a health conscious vegetarian, I find that these are especially handy for road trips. Pizza, bland oily salads and bagels just don't satisfy hunger when you need a real energy fix on the road. Packed with protein, homemade energy bars are also a great snack to take to work or school. What I particularly like about these homemade bars is that there is no added sweetener — just the goodness of dried fruit and some unsweetened apple juice. Feel free to mix and match your favorite staples. You really can't go wrong with this recipe.

I've adapted this recipe from Power Hungry, a new release by Camilla V. Saulsbury devoted to energy bars. Spanning over 150 pages, there are plenty of ideas for homemade healthy snacks and treats. "Super-Natural Knock-Offs", "Activity Bars", "Endurance Bars", "Protein Bars" and "Raw and Almost Raw Bars" are offered up for our consideration, complete with an informative and comprehensive pantry section. All of the recipes are easily adaptable for vegans as most are dairy-free, and can easily meet gluten-free requirements. The book is also soy-free. If you are looking for ways to incorporate more seeds, nuts, dried fruits and grains into your diet, then I would highly recommend this book. I know already that this recipe is only the first of many that I will try. I'm already planning to make cherry pie bars, black bean protein brownies, citrus seed fruit bars, chickpea champion bars, Greek yogurt muesli bars and many other ideas from the book.

And now a treat for my readers. I am delighted to offer my readers in the US and Canada a chance to win a copy of this invaluable book. All you need to do is leave a comment on this post, indicating your favorite healthy snack. Please do ensure that you leave an email address along with your comment if you don't have one associated with your blog or do not have a blog so that I can contact you should you win. This giveaway will run until October 12th. I will then choose a random winner using a random number generator.

*Note: I received a complimentary copy of Power Hungry for possible review and provided with an opportunity to host a giveaway. The opinions expressed here are my own.

In a blender or food processor, combine the dates, prunes and apple juice and let stand for about 10 minutes to let the fruits soften. After 10 minutes, blend until mostly smooth. Add the chia seeds, hemp seeds and vanilla and briefly process to combine. Let this mixture sit for another 10 minutes or so.

As this mixture is sitting, heat the oil in a large skillet over medium heat. When hot, add the quinoa flakes, walnuts, almonds, sesame seeds and pumpkin or sunflower seeds. Cook, stirring often, for about 5 minutes or until the mixture is fragrant and golden brown. Stir in the spices and salt, and stir for another minute or so. Transfer to a large bowl.

Stir in the apricots, cranberries and cherries into the nut and quinoa mixture. Using a spatula, stir in the prune and date mixture until everything is well combined.

Transfer everything to the prepared pan. Press down evenly and firmly with the spatula or the back of a spoon. It is important that the mixture is firmly compacted so it doesn't fall apart when removed from the pan.

Bake in a preheated 350° oven for 20 to 25 minutes until the edges are browned and the top of the pan begins to dry out. Remove from the oven, transfer to a wire rack, and let cool completely.

Lift the bars out of the pan using the sides of the parchment lining and slide onto a cutting board. Cut into squares or thin bars about 2 inches long and 1 inch wide.

Thanks for this recipe! It is the first time I have seen a recipe for an energy bar that actually excites my taste buds. One question: where do I find quinoa flakes?

As far as favorite snack, recently I am snacking on a slice of Steady Eddie bread from Silver Hills Bakery with a smear of hummus, a slice of sweet onion, and a thickly sliced tomato with a sprinkle of Tajin Classico on top. So good. Of course, I cannot slide it into my purse or pocket to take with me on a trip...

I will definitely make these - and adapt for nut-free / seed only so the kids can take them to school. The book sounds like just what we need to get good snacks in - for all of us! My fav healthy snack when I'm craving salt and crunch is dried seaweed - and the kids love it too!

Lisa,I attempted this recipe using cooked quinoa, and it did work to a degree, but it's probably better off with the flakes. The bars are quite soft (because of the soft cooked quinoa), and they took an extremely long time to bake in the oven. At least an hour, I'd say. They still taste fine (although I accidentally used way too much cardamom).

Based in London, Ontario, a veteran vegetarian for 22 years serves up a collection of delicious culinary creations from her kitchen, with an emphasis on spicy Indian dishes and whole foods. If you want to know what sensible vegetarians eat, Lisa's Kitchen is the place to be.